Comparing Nutrients in 5 ounces Sunflower Seeds VS Cooked Frozen Onions

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Cooked Frozen Onions	9%	1%	90%

Macro Nutrients

	Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Energy	28.5% 828kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	0.073% 0.071g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.04% 0.013g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	5.67% 4.1g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	5.22% 2g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	1.17% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80.4% 322μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	8.03% 7.23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	332% 50mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Cooked Frozen Onions	Recommended Dietary Allowance
Calcium	11% 111mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	93% 7.44mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	2.47% 0.057mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 936mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	1.16% 0.13mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Cooked Frozen Onions:

• Dried Sunflower Seed Kernels have 92.5 times more Vitamin B1, 19.7 times more Vitamin B2, 63.1 times more Vitamin B3, 14.5 times more Vitamin B5, 19.2 times more Vitamin B6, 17.5 times more Vitamin B9 and 3517 times more Vitamin E than Boiled and Drained Frozen Onions.
• While Boiled and Drained Frozen Onions contain 3.6 times more Vitamin C than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Onions have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Cooked Frozen Onions:

• Dried Sunflower Seed Kernels have 2.9 times more Calcium, 75 times more Copper, 15.4 times more Iron, 40.6 times more Magnesium, 48.8 times more Manganese, 330 times more Phosphorus, 6.4 times more Potassium, 132.5 times more Selenium and 55.6 times more Zinc than Boiled and Drained Frozen Onions.
• While Boiled and Drained Frozen Onions contain 19.5 times more Water than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 20.9 times more Energy, 1029.2 times more Fat, 495 times more Saturated Fat, 60 times more Omega 3, 1213.2 times more Omega 6, 3 times more Carbohydrate, 6.1 times more Fiber and 29.3 times more Protein than Boiled and Drained Frozen Onions.
• Both Dried Sunflower Seed Kernels and Boiled and Drained Frozen Onions have similar amounts of Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Boiled and Drained Frozen Onions have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.